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More and more people are adopting the paleo diet. After all, this is what the early humans ate and sample meal plans on the paleo diet stress whole, unprocessed foods. Researchers believe that eating this way can help people drop pounds and better their health. Of course, these eating plans are suggestions and you should always talk to a professional before committing to a new eating routine.
The 1, 2, 3’s of Paleo
Things to eat: lean protein such as fish and meat. Try eggs, nuts, and seeds for protein, too. Other food choices include fruits and veggies, herbs and spices, and healthy oils and fats.
Things to avoid: refined carbs and processed foods, sugar, soda, legumes, vegetable oils and margarine, artificial sweeteners (like aspartame,) and the bulk of dairy. Also stay away from trans fats.
Paleo Sample Meal Plans
Here is a start to get your week in tip-top paleo form! You can use sample meal plans as a template and personalize it according to your specific needs.
Monday
- Breakfast: Fruit with veggie and egg scramble (use coconut oil to cook.)
- Lunch: Nutty chicken salad with olive oil drizzle.
- Dinner: Bunless burger, buttered veggies and salsa.
Tuesday
- Breakfast: Fruit with eggs and bacon.
- Lunch: Leftovers from Monday’s dinner.
- Dinner: Pan-friend salmon (use butter,) and veggies.
Wednesday
- Breakfast: Veggies and meat (leftovers from Tuesday’s dinner.)
- Lunch: Lettuce wrap with meat and veggies.
- Dinner: Stir-fried veggies and beef, berries.
Thursday
- Breakfast: Fruit and scrambled eggs.
- Lunch: Nuts and leftover stir-fry from Wednesday’s dinner.
- Dinner: Veggies and pan-fried pork.
Friday
- Breakfast: Veggie scrambled eggs (use coconut oil).
- Lunch: Nutty chicken salad, drizzled with olive oil.
- Dinner: Sweet potatoes, veggies and steak.
Saturday
- Breakfast: Fruit, eggs and bacon.
- Lunch: Leftovers from Friday’s dinner.
- Dinner: Avocado paired with veggies and baked salmon.
Sunday
- Breakfast: Leftovers from Saturday’s dinner.
- Lunch: Lettuce wrap with veggies and meat.
- Dinner: Veggies, grilled chicken with salsa.
These paleo menus are great because you don’t need to worry about monitoring caloric intake or macronutrients, such as fat, protein, and carbs. If you’re looking to drop some pounds, you should consider ditching carbohydrates and limiting nuts and starchy veggies.
Sample Snacks
You always need something to nibble on between meals, right? Here are some paleo snacks that are a breeze to pack up and bring with you.
- Baby carrots.
- Hard-boiled eggs.
- A variety of fruit.
- Nuts (handful.)
- Leftovers.
- Sliced apple with nut butter.
- Coconut cream mixed with berries.
- Homemade beef jerky.
- Meats: pork, lamb, beef, etc.
- Poultry: turkey, chicken, etc.
- Fish: mackerel, trout, salmon, etc.
- Other protein: eggs, nuts, and nut butters.
- Fresh and frozen veggies.
- Fresh and frozen fruits.
- Fresh and frozen berries.
- Sweet potatoes and corn.
- Oils: coconut, olive, etc.
- Olives.
- Spreads: salsa, mustard, etc.
- Herbs and spices: sea salt, black pepper, turmeric, garlic, oregano, etc.
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